Monday June 24th, 2013

Warm Up:
400m Jog
Inch Worms
Straight Leg Kicks
High Knees
x3

Stretch:
Hamstrings
Couch (Quads/Hip Flex)
Calves

Workout:
100m Sprints
1-2 @ 50%
3-5 @ 75%
6-8 @ 85+%
9-10 @ 85+% (only if you're feeling good and can maintain pace)
Rest 2-3 minutes

CrossFit (3+ hours difference)

Coaching Points
- WARM UP & STRETCH! Do not strain a hamstring trying to sprint like you did when you were young, be smart, if you need to do something different than listed in the warm up to get loose, do it!
- Use Map My Run or your own source to find 100m near you, this way you don't have to travel to the gym to complete this workout.
- Don't start out to quickly. Those first 2 are meant to be slower, think of them as warm ups.
- I'd rather see 8 faster sprints than 10 completed sprints. In the end, this will make you faster.

Comments:
Congratulations to George, Julie & Sam who ran in the Rock a Bye Baby race this weekend (pic 1 below).
And congrats to Hailey for taking 3rd place at the Faction 4 team competition this weekend (pic 2 below), Lena for completed a 100 mile bike ride, and anyone else who competed this weekend.

Ask yourself: 'Can I give more?'...The answer is usually. 'Yes'

-Paul Tergat